How Do You Get Rid of Depression All By Yourself?

Why It’s Hard Alone to Get Rid of Depression All By Yourself:

• Both can disrupt brain areas tied to emotions, frontal lobe or limbic system, for example, leading to depression. Fatigue, cognitive issues like memory and focus, and physical limitations can worsen feelings of hopelessness and frustration, making depression worse.
• Stroke and TBI vary widely in severity and symptoms, so making these suggestions to your energy levels, mobility, and cognitive capacity is difficult.
• Brain injuries often require professional considerations to address neurological and emotional changes. 

Why You Have Depression in the First Place:

• Depression is common after a stroke or TBI, affecting 30-50% of survivors, due to:
  • Stroke-related brain changes make avoiding depression harder, as emotions are impaired. Self-help alone may not fully pay attention this chemical imbalance.
  • Stroke damage to areas like the frontal lobe or limbic system disrupts mood regulation, lowering serotonin and dopamine levels.
  • One-handed function can limit independence, giving way to feelings of frustration or worthlessness.
  • The loss of pre-stroke abilities, social isolation, and ongoing sensitivity can magnify low self-esteem and hopelessness.

Self-Help Strategies for Depression Post-Stroke or TBI:

• Brain injuries zap energy. So choose one small goal daily like brushing your teeth or  relaxing outside for 10 minutes. Small successes build a sense of purpose without devastating yourself.
• Stroke: If mobility is limited, try chair exercises, stretching, or small movements within your range. Even passive movement, like someone lifting your arms, can help.
• TBI: If balance or coordination is an issue, try seated activities or short walks with support.
• Movement boosts endorphins but too much exertion is bad, which can worsen TBI symptoms. Listen to your body.

Rest and Eat the Smart Way:

• Fatigue is common with both stroke and TBI. Schedule short naps (20-30 minutes) to recharge without disrupting nighttime sleep. Avoid sleeping too long, as it can deepen depression.
• Appetite changes are common. Keep easy, nutrient-rich foods on hand, like bananas, yogurt, or nuts.
• Dehydration worsens mood, so sip water regularly. If swallowing is an issue, common post-stroke, talk with a speech therapist for safe options.

Cognitive Reframing:

• Depression post-stroke or TBI often includes thoughts like “I’m useless” or “I’ll never be the same again.” Challenge these thoughts softly by noting one thing you can do, no matter how small.
• Use simple affirmations. Write or record them if memory is an obstacle.
• For TBI-related irritability, pause and breathe slowly for 10 seconds when frustrated prior to your supposed actions.

Sensory Stimulation:

• Stroke: If one side is weaker, use your senses on the stronger side like touching silky textures, listening to your favorite music, or smelling relaxing scents like eucalyptus.
• TBI: Avoid sensory overload, like bright lights or loud noises. Try calming activities like listening to nature sounds or classical music.

Isolation Fuels Depression:

• If speech is impaired (stroke) or social settings overwhelm (TBI), try low-pressure contact by texting a friend or family member.
• Join an online support group for stroke/TBI survivors. They all get what you’re going through.
• Even a smile at a neighbor helps engagement.

Sunlight and Air:

• 10-15 minutes of natural light or fresh air daily can regulate mood.
• If mobility is limited, sit by an open window or on a porch. For TBI, wear sunglasses if light sensitivity is an ongoing problem.

Mindfulness for Brain Injury:

• Try 1 to 2 minutes of focusing on your breath or naming 3 things you see.
• This process reduces thoughts without lowering cognition.

Celebrate Patience:

• Recovery from stroke or TBI is slow, and depression can make it feel hopeless.
• Remind yourself that even tiny steps are progress. If you regress, it’s not failure–just a hard, hard day.

Suit a particular purpose for Stroke vs. TBI

• Stroke:
  • Depression may tie to physical limitations or speech issues. Focus on what you can do, like beating an invisible drum if speech is hard or moving one limb.
  • Aphasia can isolate you so use gestures, pictures, or apps to communicate.
• TBI:
  • Mood swings or impulsivity are common, so create a plan, like stepping away, deep breathing, and listening to a favorite song if possible.
  • Cognitive overload worsens depression so limit multitasking and take breaks every 20 minutes or so.

When to Seek Help So Reach Out If:

• Your symptoms can worsen, like you can’t eat, sleep, or function.
• You’re stuck despite trying these steps for a week. Options include:
  • Neuropsychologist is recommended who specializes in brain injury and mood.
  • Cognitive-behavioral therapy (CBT) is effective for post-stroke/TBI depression.
  • May suggest meds like SSRIs tailored for brain injury. Always discuss risks and benefits with your doctor.
  • Support groups for Stroke/TBI communities either online or local reduces isolation.
  • Occupational or physical therapy can boost confidence and mood.
• You feel suicidal or at wit’s end so call 988 in the US or a local crisis line.

Practical Tips for You and Your Friend

• Check in daily, even through text. Share one new thing you each tried. It builds accountability without burden.
• Adapt to restrictions so if one of you has more physical or cognitive challenges, adjust tasks. 
• Acknowledge small steps so it reinforces progress.

As Dan Reynolds, vocalist and a founding member of the pop rock band Imagine Dragons, who also had depression for 2 years, said, “People who have never dealt with depression think it’s just being sad or being in a bad mood. That’s not what depression is for me; it’s falling into a state of grayness and numbness.”

Dan Reynolds nails it! Remember what I said in the beginning of this blog? “Depression is common after a stroke or TBI, affecting 30-50% of survivors.” Well, as the image at the top of this blog denotes, that’s what depression is for everybody, at least for the brain-injured.